Fiber

Why You Need It

• Digestive Regularity: Adds bulk to stool and softens it, making bathroom trips easier and more consistent.
• Heart Health: Soluble fiber acts like a sponge, binding to cholesterol and removing it from the body before it clogs arteries.
• Blood Sugar Control: Slows the absorption of sugar, preventing those energy crashes and insulin spikes.
• Weight Management: Expands in your stomach, triggering satiety hormones so you feel full longer on fewer calories.

Deep Dive

Fiber isn't just about going to the bathroom; it's about survival. When soluble fiber (like oat bran) hits water, it forms a gel. This gel traps fats and sugars, regulating their entry into your bloodstream. Insoluble fiber (like wheat bran) acts like a broom, sweeping the intestinal walls to prevent diverticulitis and hemorrhoids. Even better? Your gut bacteria ferment fiber into Short-Chain Fatty Acids (SCFAs), which nourish your colon cells and reduce systemic inflammation.

Natural Food Sources

Fiber is exclusively found in plants. No animal product contains fiber. Aim for a variety to get both soluble and insoluble types.

Supplementation

While food is king, supplements like Psyllium Husk or methylcellulose can help bridge the gap if your diet is lacking. Start with low doses (e.g., 3-5g) and increase slowly. Taking fiber supplements without adequate water is dangerous and can cause blockages.